How Runners Can Prevent Those Awful Shin Splints
By Dr. Rion Berg
August 24, 2015
Tags: stretching   orthotics  

You're a runner. You love running Green Lake, through Discovery Park, and the Arboretum. It helps reduce your stress and keeps you strong.

What you can't stand is the way your feet and legs react to this otherwise very healthy sport. In particular you'd love to know how to prevent shin splints.

Unfortunately some runners are more prone to getting shin splints than others, particularly those people who have wonky foot mechanics or tight calf muscles. For more information read "Are You Getting Shin Splints Every Time You Run".

Here are some sure fire ways to prevent this condition from starting in the first place.

Build up to It
If you're new to running or you want to compete in a race, make sure you give yourself plenty of time to build up to it. We recommend no more than a 10% increase in your program per week.

Buy new shoes
Purchase new shoes every 500 miles and make sure they provide the necessary support by watching this video.

Use proper stretching techniques
A tight calf muscle is the biggest problem when it comes to runners getting shin splints. Even though wall stretches to lengthen tight calf muscles are most often recommended, these usually don't work for runners who have very tight calf muscles. At the Foot and Ankle Center of Lake City we recommend wearing Achilles splints for 30 minutes each day, dispensed by your podiatrist.

Prescriptive orthotics may be necessary
If you have shin splints due to faulty foot mechanics, your Seattle podiatrist will likely recommend an insert or prescriptive orthotics.

Call us today at 206-368-7000 for an appointment, often same day. You can also request an appointment online.

Get our free foot book "Happy Feet for the Rest of Your Life" , mailed directly to your home.

Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

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